My Personal Raw Vegan Plan

Oils: Olive Oil; Coconut Oil; Sesame Oil.

Other: Apple Cider Vinegar; Raw Cacao Powder; Vanilla Extract; Unrefined Salt; Maple Syrup; Honey; Paprika; Cumin; Black Pepper; Milk; Nutmeg; Green Tea; Nut Butter; Chickpeas; Mustard Powder; Braggs Liquid Aminos; Chipotle Powder; Turmeric; Nama Shoyu; Nutritional Yeast; Probiotics (Kefir); Tamari; Coconut Aminos; Seaweed; Cinnamon; White Miso; Harissa Powder.

Sweets

Strawberry Parfait – Ingredients for Filling: ½ cup of Strawberries; 1 cup of Cashews (soaked for 2 hrs & drained); 5 Dates; ¼ cup of Coconut Oil; 1 tsp. of Vanilla extract; 1 tbsp. of Lime juice; 3-4 tbsp. of Water; a pinch of Celtic Sea or Himalayan Pink Salt. Ingredients for Parfait: 1 cup of Strawberries; ½ cup of Pears; ¼ cup of Shredded Coconut. Method: Blend all the filling ingredients in a blender until creamy and transfer this creamy mixture into a zip lock bag and set aside. Take two dessert glass cups, place the parfait ingredients on the bottom of these cups. Then cut a small opening on one edge of the zip lock filling bag and fill each cup with the creamy mix on the fruit layer. Garnish it with a strawberry on the top of each cup and refrigerate for an hour, then serve chill. 

 

Nutty Coconut Porridge - Ingredients: 2 cups of Hazelnuts or Pistachios; 2 cups of Coconut Pulp; ½ cup of Water; ½ cup of Pumpkin Seed Oil; Zest of 2 Oranges. Method: Mix all these ingredients together in a food processor; Top with some Pecans. 

 

Avocado Chocolate Mousse - Ingredients: 2 ripe avocados; ½ cup of Raw Cacao Powder; 3-4 tbsp of Non-Dairy Milk; ½ tsp Vanilla Extract; 1/8 tsp Salt; ¼ cup of Maple Syrup. Method: Combine all ingredients in a blender or food processor until completely smooth. 

 

Raw Vegan Tropical Cheesecake - Crust Ingredients: ½ cup Almonds; ½ cup Brazil Nuts; ½ cup Desiccated Coconut; 2 tbsp Raw Cacao; 1 cup Dried Mango (cut in strips); ½ cup Dates (pitted); 1 Orange (juice & zest); pinch of Celtic or Pink Salt. Mango Cream Ingredients: 1 cup Cashews (soaked); 2 Fresh Mangoes; ½ Coconut Oil; Pulp of 5 Passion Fruits. Method: Soak the Dried Mango Strips in the Orange Juice for an hour. Place the Mango Strips in the Orange Juice, Walnuts, Brazil Nuts, Coconut, Cacao and Dates in the food processor and process until crumbly and sticky. Transfer the crust to a deep loose-bottom cake tin and flatten into an even layer. Rinse and drain the Cashews and place them in your blender with the Mango and the Coconut Oil. Blend until smooth, then transfer the Mango Cream onto the prepared crust. Refrigerate for a few hours. Then, decorate the cheesecake with the Passion Fruit Pulp to serve.

Savouries

Guacamole with sliced Veggies - Ingredients: 2 ripe Avocados; 2 tbsp of fresh Lemon juice; 1 Garlic Clove (minced); 2 Roma Tomatoes (peeled, seeded and diced); 1/3 cup of Purple red Onion (peeled and diced finely); 6 Coriander Leaves (minced); ½ tsp Himalayan Salt; Pinch of Cayenne Pepper. Method: Mix Avocados and Lemon in the food processor until creamy. Place this mix into a bowl and mix in the Tomatoes, Onion, Salt, Cayenne Pepper and Coriander. Choose Celery, Red Pepper, Carrot or Cucumber as sliced veggies. 

 

Kale Salad - Ingredients: Kale Leaves without the Stem; 1 thick slice of Fresh Pineapple (peeled and cubed); 1 Avocado (pitted and cubed); ½ Purple Onion (peeled and cubed); 3 Dates (pitted and cubed). Pick the Quick & Easy Raw Vegan Sauce that you like for this recipe, for example the Dressing. 

 

Warm Sweet Potato Soup - Ingredients: 4 small, Sweet Potatoes; 1 Onion; 2 Celery Stalks; 2 Cloves of Garlic (peeled and chopped); ½ cup of Coconut Oil; 2 cups of Filtered Water; Pinch of Nutmeg; Celtic salt and Pepper (to taste). Method: Blend all ingredients, transfer the mix to a soup bowl. Pour 1 cup of boiling water into the mixture to make it hotter. 

 

Chickpea Salad - Ingredients: 3-4 cups of Chickpeas (soaked overnight & sprouted for at least one day); 2 large stems of Celery (diced); 3 Spring Onions; 1 or 2 tsp. of Raw Mustard Powder; ½ cup of Walnuts (chopped); 1 Sweet Red Apple (chopped); Fresh Dill, Rosemary, Thyme (minced); a little bit of the Dry Herbs & Spices that you like; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper; 1 cup of Raw Vegan Mayonnaise (see the recipe in the sauces section); ½ cup of grapes or dates (diced); 1 tbsp. of Lemon Juice; ½ Avocado (diced); 2 or 3 Romaine Lettuce Leaves. Method: Strain the chickpeas and put them in a mixing bowl. Mash the chickpeas with a fork (optional). Add the celery, spring onions, raw mustard powder, walnuts, apple, herbs & spices, salt & pepper to the chickpeas, and mix everything well with the Mayonnaise. Sprinkle the grapes/dates over this mix. Add the lemon juice and avocado. Put the lettuce on a platter and scoop some of the chickpea mix onto them and ready to serve.

 

Burger Patty with Greens – Ingredients: 1 cup of Sunflower Seeds (soaked for an hour and drained); ½ cup of Carrot (chopped); ½ tsp. Beet (chopped); ½ cup Almonds (soaked for an hour and drained); 1 tsp. Braggs Liquid Aminos; 1 tsp. Olive Oil; 1 ½ tsp. Parsley (finely minced); ½ tsp. of Paprika; ¼ tsp. of Chipotle powder; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Put the first four ingredients in the food processor until well blended. Move this mix to a bowl, then stir in the remaining ingredients except for paprika and chipotle powder. Shape this mix like a patty and then sprinkle the remaining spices over it. Drizzle a little olive oil over the patty and dehydrate on mesh sheet at 118°F for 3 hrs. A good side dish of Greens could be raw green vegetables of your choice (fresh arugula, watercress…) with a simple dressing like olive oil and lemon juice.

 

Raw Vegan Scrambled Eggs – Ingredients: 1 Avocado (peeled, halved, pitted); 1 tsp Turmeric; 1 tbsp Nutritional Yeast; Pinch of Celtic or Pink Salt; Pinch of Black Pepper; 1 tbsp Pine Nuts. Method: Mix all ingredients together and serve with Vegs Combinations of your choice. 

 

Raw Vegan Eggplant Stroganoff – Vegan sauce - Ingredients: ½ cup Brazil Nuts; ½ cup Walnuts; ½ cup Water; 1 Garlic Clove; 1 Sprig Rosemary; 1 Sage Leaf; 1 tbsp. Nama Shoyu. Method: Add all these sauce ingredients to the blender and blend. Add the rest of the water and Nama shoyu as it blends until a creamy. Remove the cooked eggplant and onion from the heat and add the raw vegan sauce. Transfer to a plate and squeeze ½ Lemon on it. Optionally decorate this dish with Edible Flowers and Cilantro. Raw Noodles - Ingredients:

1 courgette. Method: Spiralize noodles or use a potato peeler to make fettuccini-type noodles. Raw Eggplant - Ingredients: 1 Soft Eggplant (diced); Celtic or Sea Salt. Method: Cover up the Eggplant dices in Salt and leave it for an hour. Squeeze out the excess of water. Mix the Eggplant with Sesame Oil and Seeds and leave it to marinate for 30 mins to nicely soften and flavour it. 

 

Raw Vegan Burger – Ingredients: 1/2 cup Walnuts (soaked/drained); 1/2 cup Sunflower Seeds (soaked/drained); 1 cup green or red Bell Pepper (chopped); 1/2 cup Carrots (chopped); 1/2 cup White Onion (chopped); 2 Garlic Cloves; 1/8 cup Basil; 1/8 cup Cilantro (chopped); 2 tbsp Flaxseed (ground); 1 tbsp Olive Oil; 1 tsp Cumin Powder; 1 tsp Paprika Powder; 1/2 tsp Salt; 1/2 tsp Pepper; 1/2 cup Sundried Tomatoes. Method: Add ingredients to food processor. Pulse into ground meat-like texture. Form burger patties and place onto dehydrator sheet. Dehydrate burgers at 45°C for 14 hours. For a Nut-Free Burger replace Walnuts with Sunflower Seeds or Mushrooms.

 

Raw Vegan Smoked Salmon/Papaya - Ingredients: 1 Papaya (peeled, halved, seeds aside for another recipe); 2 tsp Coconut Aminos; 2 tsp Tamari; 2 tbsp Seaweed; 1 tsp Salt; 2 tsp Paprika; 2 tbsp Olive Oil; Pinch of Black Pepper; Juice of 1 Lemon. Method: Cut the Papaya into strips and place them in a mixing bowl. In a small bowl, combine all the other ingredients except the Olive Oil and Lemon Juice and mix well. Pour the mixture over the Papaya and ensure the marinade covers every piece. Cover and allow the Papaya to marinade for an hour in the fridge. Prepare 1 or 2 dehydrator trays with non-stick sheets and lay each piece of papaya out flat. Dehydrate at 45°C for around 2 hrs, do not fully dehydrate the Papaya. Flip each piece and dehydrate for up to 2 hrs more. Put the Papaya Strips into a bowl and drizzle Olive Oil over them. Add Black Pepper and Lemon Juice. Serve with Raw Vegs Combinations and Raw Crackers. 

 

Raw Vegan Pesto Pizza - Crust - Ingredients: 1½ cups Sunflower Seeds; 1½ cups Zucchini (chopped); 1 Fresh Tomato; ¾ cup Ground Flax Seeds; 2 tbsp Olive Oil; 2 tbsp Basil (chopped); 2 tbsp Rosemary (chopped); 2 tsp Salt. Pumpkin Seed Pesto - Ingredients: 1 cup Basil Leaves; ½ cup Pumpkin Seeds; ¼ cup Olive Oil; 1 Garlic Clove; Juice of 1 Lemon; Pinch of Salt; 1 tbsp Nutritional Yeast; Raw Vegan Cheese to taste. Pizza Toppings - Ingredients: 2 Roma Tomatoes (thinly sliced); ¼ Onion; ¼ cup Fresh Basil. Method: Preheat your oven to 90°C. For the Pizza Crust, place all the ingredients in a food processor and purée until a smooth dough is formed. Spread the dough ball out into a circle on a parchment lined sheet pan if using the oven or a dehydrator sheet if using the dehydrator. Place the sheet pan in the oven to 45°C and dry the Pizza Crust for 6 hrs, flipping halfway through the drying time. Or set the dehydrator to 45°C and dry the Pizza Crust for 6 hrs, also flipping halfway through the drying time. For the Pumpkin Seed Pesto, place all the Pesto ingredients in a food processor or blender and purée until smooth. Take the fully dried Pizza Crust and spread the Pesto over it. Garnish with the sliced Tomato & Onion, chopped Herbs and Nutritional yeast. Vegan Parmesan Cheese - Ingredients: ½ cup Cashews; ¼ cup Almonds (peeled & slivered); 3 tbsp Nutritional Yeast; 1 tbsp Garlic (minced); pinch of Salt. Method: Add the Cashews, Almonds, Nutritional Yeast, Garlic and Salt to the Processor. Pulse until well combined with a texture like parmesan cheese.

Sauces

Sweet Cream - Ingredients: ½ cup-soaked Raw Cashews (soaked for 2 hrs & drained); 1 tbsp. Maple Syrup; ¼ cups of water. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

 

Cream Cheese – Ingredients: 1 cup of Sunflower Seeds; 1 cup of Cashews (soaked for 2 hrs); ½ cup Purple Onion; ½ cup Basil (chopped); 1 cup of Lemon Juice; 1 cup of Water; 1 tsp of Paprika; 1 tsp of Cumin; 1 tsp of Celtic or Pink Salt. Method: Add the Sunflower Seeds; Cashews; Lemon Juice; Water; Celtic or Pink Salt to the blender and blend until creamy. Put this cream into a mixing bowl and add the rest of the ingredients, mix them all and ready to serve with Raw Crackers or Fresh Veggie Sticks. 

 

Salad Dressing - Ingredients: 2 tbsp. Olive Oil; 2 tbsp. Toasted Sesame Oil (raw vegan exception); 3 tbsp. Apple Cider Vinegar; ½ tsp. Celtic Sea or Himalayan Pink Salt; Pinch of Black Pepper. Method: Combine ingredients for dressing and then drizzle over top of salad. Top with Pine Nuts or Pumpkin Seeds.

 

Pasta Sauce - Ingredients: 1 ½ cups of Fresh Red Juicy Tomatoes; 1 large Red Pepper; 1 cup of Sundried Tomatoes; ¼ cup of Beet; 2 Garlic Cloves; 1 tbsp. of Pine Nuts; 1 tbsp. of Nutritional Yeast; 1 tbsp. Lemon juice; 1 tbsp. Braggs Liquid Aminos; 1tbsp. of Olive Oil; ½ tsp. Celtic Sea or Himalayan Pink Salt; small bunch of Fresh Basil; tsp. of Fresh Grated Red Chilli (optional). Method: Blend these ingredients until creamy. Pour over Raw Vegan ‘Pasta’ (Zucchini, Sweet Potato).

 

Mayonnaise - Ingredients: 1 ½ cups of Coconut Meat; ½ cup of Apple Cider Vinegar or ½ cup of Fresh Lemon juice; 1tbsp. Pine Nuts; 1 tsp. White Miso; 5 tbsps. Olive Oil; ¼ cup of Water; a pinch of Himalayan/Celtic Salt; a little bit of the Herbs & Spices that you like. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

 

Ketchup - Ingredients: 1 cup of Fresh Red Juicy Tomatoes; ½ cup of Sundried Tomato; 3 tsp. of Apple Cider Vinegar; 1tsp. Olive Oil; 2 Dates; 2 tbsps. of Apple Cider Vinegar; 1 tsp Fresh Grated Onion; 1 tsp. of Paprika; ½ tsp. Beet; ¼ tsp. Celtic Sea or Himalayan Pink Salt; pinch of Cayenne Pepper. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

 

Mustard - Ingredients: ¼ cup of Water; ¼ cup of Apple Cider Vinegar; ¼ cup Mustard Seed Powder; ½ Avocado; 3 Tbsp. Maple Syrup; 2 tbsp. of Olive Oil; 1 tsp. Paprika; ½ tsp. Turmeric; ½ tsp. of Celtic Sea or Himalayan Pink Salt. Method: Blend these ingredients until creamy and pour this mix in a bowl to serve.

 

Cucumber Relish - Ingredients: 2 cups of Cucumber; 2 small Spring Onions (the slender green tops and the small white bulb); 1/3 Cup Apple Cider Vinegar; 1 tsp. Maple Syrup; ¾ tsp. Celtic Sea or Himalayan Pink Salt; 1 tsp. Cayenne Pepper. Method: Put all these ingredients in the food processor to be chopped. Then strain the water out (you can drink this water as it is very healthy). Add 1 more tbsp. of Apple Cider Vinegar, mix it up and pour this mix in a bowl to serve.

 

Cranberry Relish – Ingredients: 2 cups Cranberries (fresh); ½ Pomegranate Seeds; ½ cup Purple Onion; Juice of 2 Lemons; 2 tbsp Coconut Oil; 1 tsp of Maple Syrup; a pinch of Salt & Pepper. Method: Add half of the Cranberries to the blender, pulse it for just a moment. Add all these ingredients including the partially blended cranberries to a mixing bowl and mix all these ingredients well. Place this mix in the dehydrator for at least 8hrs.

 

Yogurt Sauce - Ingredients: 1.5 cups of Cashews (soaked for 2 hrs & drained); 1 cup of Water; ¾ cup of Cucumber (minced); 4 tbsps. of Fresh Lemon Juice; 1 tsp. Garlic (minced); 1 tsp. Fresh Sweet Onion (minced); 1 tsp Curry Powder; 1 tsp. Harissa Powder; 1tsp. Cumin Powder; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Blend these ingredients (except for the cucumber) until creamy, mix the minced cucumber in and pour this mix in a bowl to serve.

Snacks

Lime Ice Cream - Ingredients: 14 oz Coconut Cream (or Coconut Milk); 2 Limes (juice and zest); ½ cup Maple Syrup (or Honey); ½ teaspoon Vanilla Extract. Method: Whisk all the ingredients in a bowl until the Natural Sweetener has dissolved. Pour the Lime Coconut cream mix into the blender and process according to the manufacturer’s directions. Transfer this mix to a freezer-proof container and freeze until solid, about 2 hrs.

Buckwheat Crackers – Ingredients: 3 cups Buckwheat Groats (soaked for at least 2 hrs, rinsed); 1 cup Carrot, Onion or/and Zucchini (chopped); 1tsp Olive Oil; ¼ cup Nut Butter. Method: To the blender, in order add: Carrot, Onion or/and Zucchini; Olive Oil; Buckwheat Groats. Blend these ingredients until smooth. Pour the blended mix onto a dehydrator sheet and spread it out evenly to the desired thickness. Top with your favourite toppings: a drizzle of Olive Oil; Sliced Onions; Sesame Seeds; Spices; Salt & Pepper. Dehydrate this till top is firm, about 4 hrs. Flip onto a mesh sheet and dehydrate for another 12 hrs until crunchy.

Non - Fermented Cashew Cheese – Ingredients: 2 cups Cashews (soaked for 2 hrs); Juice of 1 Lemon; 1 tsp Salt or 1 Celery Stalk; ½ Onion; ¼ cup Filtered Water; 3 tbsp Olive Oil; 2 tbsp Balsamic Vinegar; 2 tbsp Apple Cider Vinegar; 2 tbsp Nutritional Yeast; Salt & Pepper to taste. Method: Place all these ingredients in the blender and blend until thick & creamy. Let it set in the fridge for at least 2 hrs.

Fermented Macadamia Cheese – Ingredients: 2 cups Cashews (soaked for 8hrs); 1 cup Filtered Water; 1 tsp Probiotics; Pinch of Salt; 2 tsp Nutritional Yeast; 1 tsp Garlic (minced); 2 tsp Onion (minced). Method: Blend Macadamias, Water and Probiotics in a blender until smooth. Place the mixture in a strainer lined with cheesecloth and put a light weight on top to press the liquid out. Leave to culture in a warm place for at least 24 hrs and no longer than 48 hrs. Once culturing is complete process this mixture in the salt, nutritional yeast, onion and garlic mince. The cheese is now ready and can be stored in a sealed container for a few weeks.

Raw Vegan Flatbread - Ingredients: 2 Garlic Cloves; ½ Capsicum ½ Purple Onion; 3 cups Flaxseeds; ½ cup Almonds; ½ cup Sundried Tomatoes; 3 tbsp Tamari; 3 tbsp Olive Oil; 1 tsp Salt; ½ tsp Chili Powder. Method: Place all ingredients into a large bowl and mix. Dehydrate at 45°C until crunchy for at least 20 hours.

Garlic Naan – Ingredients (2 slices): 2 strips of Coconut Meat; 3/4 cup of Brown Onion (water squeezed out); 2 tbsp. of Coconut Water (sweeter) or just 2 tbsp. of Water (less sweet). Toppings - Ingredients: ¼ cup Spring Onions (minced); 2 Cloves of Garlic (minced); a few tablespoons of Olive Oil; 1 tsp. Fresh Parsley; ¼ tsp. Thyme Leaves; ¼ tsp. Fresh Red Chilli; a pinch of Celtic Sea or Himalayan Pink Salt and Cayenne Pepper. Method: Put the coconut meat in the blender with the 2 tbsp. of water and ¾ cup of the onion; blend all these ingredients until smooth. Take the dehydrator sheet and lightly drizzle olive oil on it. Pour the naan mix from the blender onto the sheet and spread it out with a spatula. Drizzle a little bit of olive oil all over the flat mix and sprinkle all the toppings (spring onions, garlic, parsley, thyme, salt & pepper) on the top. Then, just slide this sheet on the dehydrator tray. Dehydrate at less than 114 °F for 2 ½ hrs, afterwards, flip it over and dehydrate for another 2 ½ hrs. Naan is ready when completely dry.

Trail Mix - Ingredients: 1 cup Raw Nuts (Almonds, Pecans, Cashews, Walnuts...); 1 cup Raw Seeds (Sunflower Seeds, Pumpkin Seeds...); 1/2 cup Raw Dark Chocolate (chopped); 1/2 Dried Fruits (Apricots, Cranberries, Mangoes...); 1 tsp. Cinnamon. Method: Combine all ingredients in a large bowl and mix well. Store in a Mason Jar. If you need extra sweetness, mix with 1 tbsp Maple Syrup.

Beverages

Mango Mint Iced Green Tea - Ingredients: 1 Ripe Juicy Mango (stoned and chopped); 2 Green Tea bags; a bunch of Mint Leaves; 2 cups of Water. Method: Steep the green tea bags in 2 cups of hot water in a heat-proof pitcher, stir and leave them for 5 mins. Meanwhile, prepare the mango puree by adding the trimmed mango with ¼ cup of water to the blender and blend until smooth. Store the mango puree in a sealed glass container in the fridge until the fresh mint green tea is ready. Squeeze the tea bags gently, then discard them. Set the tea aside to cool to room temperature. Once the tea is cool, add the mint leaves, cover and refrigerate it for 3 hrs. After this period, add the mango puree to a big glass, pour the cold mint green tea. Stir and serve.

Banana Blueberry Milkshake - Ingredients: 11 oz Blueberries; 2 frozen Bananas; 8 oz of the Milk of your choice (Goat's Milk, Coconut Milk, or Almond Milk); 1 tsp. Vanilla Extract; 4 oz Ice Cubes; a dash of Ginger or/and Cinnamon. Method: Add the Milk, Banana, Blueberries, Vanilla and Ice to the blender. Pour the Milkshake onto a fancy glass and sprinkle the Spices on the top. Optionally add Fruit Combinations.

Milk Kefir - Ingredients: 1 tbsp. Kefir Grains; 2 cups Goat or Coconut Milk. Method: To activate the Kefir Grains, follow the packet’s instructions. Soak the grains in 2 cups of Fresh Milk for about 24 hrs. Use a wide-mouth Mason Jar covered with something breathable like a cheesecloth. Strain the grains and discard the Milk (it won’t be fully fermented, but good for consumption). Repeat the process once or twice more. Generally, Kefir Grains need to be activated at room temperature and allow at least 2 weeks of normal fermentation before trying the cold fermentation of Milk Kefir, which will then give Kefir a longer shelf life. The ideal temperature of your fridge for this should be 5°C. Milk Kefir grains will grow slower using this method and sometimes go into hibernation. The more grains/less milk ratio will reduce the overall fermentation time. A ratio of 1 tbsp. of Kefir Grains per cup of Milk for best consistency and taste. Cold fermentation of Kefir Milk can take 2-7 days. Stir the mixture daily and check if it has thickened, a consistency of drinking yoghurt. Place the activated grains inside a wide-mouth Mason jar with 2 cups of Milk and cover the jar with the cheesecloth or similar. Let it culture at room temperature for 12-48 hrs. Mount the funnel and strainer onto a clean wide-mouth Mason jar and strain the liquid gently stirring the Kefir. Place the Kefir Grains in a new batch of Milk covered with the cheesecloth or similar. Place an open lid on the jar with the Cultured Kefir Milk and store it in the fridge for up to a few weeks.